Date updated: February 21, 2007
Content provided by MayoClinic.com
You pound out three miles on the treadmill. You work your way through a series of weightlifting exercises. You even add some time on the stationary bike for good measure - and you smile with satisfaction that you made it through your workout. Nothing to do now but hit the shower.
Not so fast. Did you consider stretching those muscles that pulled you through your invigorating workout? Most aerobic and strength training programs inherently cause your muscles to contract and flex. For equal balance, pay attention to stretching those muscles after your workout.
Benefits of stretching
Regular stretching is a powerful part of any exercise program.
* Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.
* Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to injury from falls - especially as you age.
* Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.
* Stretching promotes better posture. Frequent stretching keeps your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains.
* Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
* Stretching may help prevent injury. Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight.
Stretching essentials
Ready, set, stretch!
* Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.
*
Warm up first. Stretching muscles when they're cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise - when your muscles are warm and more receptive to stretching.
One caveat: If you plan to stretch only after your workout, increase the intensity of the activity more slowly than you would if you had stretched your muscles before exercising.
* Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds - and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on the other side. For most muscle groups, a single stretch is often enough if you hold it long enough.
* Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further - making you less flexible and more prone to pain.
* Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.
* Relax and breathe freely. Don't hold your breath while you're stretching.
How often to stretch is up to you. As a general rule, stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you might want to stretch every day or even twice a day.
Know when to exercise caution
You can stretch anytime, anywhere - in your home, at work or when you're traveling. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your doctor or a physical therapist the best way to stretch.
Wednesday, June 25, 2008
Tuesday, April 15, 2008
Top 10 Most-Positive Habits of Life
“Good habits, once established are just as hard to break as are bad habits”
Robert Puller
Habits have a very important role in your life. The character of a person is determined by his habits. You can start seeing the benefits of most-positive thinking in your life when you apply positive thinking consistently. You can and must make positive thinking one of your good habits and enjoy a better quality life.
1.Set goals. Did you know that the most successful people all share the common positive habit of goal setting? A study was done to determine the importance of goal setting. College students who had gone on to achieve great success in business were asked to list their habits. The students who had made a habit of setting goals were in the top 3% of earnings in the population! It is almost impossible to overestimate the value of goal-setting as a positive habit. Goal setting is simple, yet 97% of the population never do it. By making goal setting a positive habit, you can start placing yourself in the top 3% of the population of successful people.
2. Stop worrying. Worry occurs in your imagination, not in reality. Worry is a functionworring of fear, and fear is your subconscious’s way of telling you that it is uncomfortable with something and your subconscious will make you miserable until the problem goes away… but the problem is that worrying doesn’t solve anything. The quickest way (in fact the only way) to resolve something that bothers you is to act in the present, in reality, outside the context of your fear. Inside its context… you could wrestle with it forever, and it will only make you unhappy and powerless.
3. Appreciation. It is easy to take things for granted, especially if you’re not exactly where you want to be in life. But, even when you’re not where you want to be, there is still plenty to be grateful for. I try to take time each day to reflect on what I’ve accomplished, what I have in my life, and just appreciate all of it.
4. Don’t be afraid by failure. In order to succeed, first you have to try. If your fear of fiasco is greater than your desire to succeed, odds are good that you won’t try, and therefore cannot succeed.
What’s the worst that could realistically happen, and how much of it is in your head?
Again, this becomes an exercise in spotting how much your ego rules you. The idea here is to become the person whose ego serves them- because your ego is an incredibly powerful and amazing part of you- but it can be a cruel master if you choose to serve it.
5. Find a good mentor. Everyone needs at least one good role model. A mentor is a person that one can look up to, usually seen as a trusted counselor or guide. All the successful people I have ever known have had a mentor at some point in their life, someone who taught them and encouraged them to take risks with new experiences.
6. Start everyday with a positive mind-set. Upon awakening make the commitment to face the day and whatever it brings with a positive frame of mind. Prepare yourself for the fact that everything may not go smoothly or as planned, and be willing to handle any challenges you’re faced with (we know there will be some).
7. Practice gratitude.
Be grateful for and focus on the good things you have in your life. Many of us get in the habit of sweating the “small stuff” and let it get in the way of appreciating the important things – family, friends, good health, freedom and the many opportunities we enjoy. When we let that happen it downplays the fact that we really do have much to be grateful for.
8. Cultivate patience. No matter how motivated you are, things do not always happenpatience immediately or when you want them. Therefore it is absolutely imperative to develop great patience, and allow your goals to manifest naturally.
9. Always learn something new. Make a conscious effort to keep your brain active and functioning at optimum levels. Learn a new vocabulary word or a new piece of information as often as you can. It will keep you sharp and alert.
10. Respect and treat your body right. Your body will treat you as you treat it, so it’s vital that you get out with it and keep it healthy. What’s more, exercise reduces stress, helps you rest better, sharpens your mind, lengthens your life, and improves its’ quality
With exercise, your body becomes stronger, your energy levels go up, your bones become stronger… and with an active sense of play, exercise can be just plain fun. It doesn’t necessarily follow that more is better. Too much can be worse than not enough- it can lead to injuries and other health problems.
Source: http://www.egodevelopment.com/top-10-most-positive-habits-of-life/
Robert Puller
Habits have a very important role in your life. The character of a person is determined by his habits. You can start seeing the benefits of most-positive thinking in your life when you apply positive thinking consistently. You can and must make positive thinking one of your good habits and enjoy a better quality life.
1.Set goals. Did you know that the most successful people all share the common positive habit of goal setting? A study was done to determine the importance of goal setting. College students who had gone on to achieve great success in business were asked to list their habits. The students who had made a habit of setting goals were in the top 3% of earnings in the population! It is almost impossible to overestimate the value of goal-setting as a positive habit. Goal setting is simple, yet 97% of the population never do it. By making goal setting a positive habit, you can start placing yourself in the top 3% of the population of successful people.
2. Stop worrying. Worry occurs in your imagination, not in reality. Worry is a functionworring of fear, and fear is your subconscious’s way of telling you that it is uncomfortable with something and your subconscious will make you miserable until the problem goes away… but the problem is that worrying doesn’t solve anything. The quickest way (in fact the only way) to resolve something that bothers you is to act in the present, in reality, outside the context of your fear. Inside its context… you could wrestle with it forever, and it will only make you unhappy and powerless.
3. Appreciation. It is easy to take things for granted, especially if you’re not exactly where you want to be in life. But, even when you’re not where you want to be, there is still plenty to be grateful for. I try to take time each day to reflect on what I’ve accomplished, what I have in my life, and just appreciate all of it.
4. Don’t be afraid by failure. In order to succeed, first you have to try. If your fear of fiasco is greater than your desire to succeed, odds are good that you won’t try, and therefore cannot succeed.
What’s the worst that could realistically happen, and how much of it is in your head?
Again, this becomes an exercise in spotting how much your ego rules you. The idea here is to become the person whose ego serves them- because your ego is an incredibly powerful and amazing part of you- but it can be a cruel master if you choose to serve it.
5. Find a good mentor. Everyone needs at least one good role model. A mentor is a person that one can look up to, usually seen as a trusted counselor or guide. All the successful people I have ever known have had a mentor at some point in their life, someone who taught them and encouraged them to take risks with new experiences.
6. Start everyday with a positive mind-set. Upon awakening make the commitment to face the day and whatever it brings with a positive frame of mind. Prepare yourself for the fact that everything may not go smoothly or as planned, and be willing to handle any challenges you’re faced with (we know there will be some).
7. Practice gratitude.
Be grateful for and focus on the good things you have in your life. Many of us get in the habit of sweating the “small stuff” and let it get in the way of appreciating the important things – family, friends, good health, freedom and the many opportunities we enjoy. When we let that happen it downplays the fact that we really do have much to be grateful for.
8. Cultivate patience. No matter how motivated you are, things do not always happenpatience immediately or when you want them. Therefore it is absolutely imperative to develop great patience, and allow your goals to manifest naturally.
9. Always learn something new. Make a conscious effort to keep your brain active and functioning at optimum levels. Learn a new vocabulary word or a new piece of information as often as you can. It will keep you sharp and alert.
10. Respect and treat your body right. Your body will treat you as you treat it, so it’s vital that you get out with it and keep it healthy. What’s more, exercise reduces stress, helps you rest better, sharpens your mind, lengthens your life, and improves its’ quality
With exercise, your body becomes stronger, your energy levels go up, your bones become stronger… and with an active sense of play, exercise can be just plain fun. It doesn’t necessarily follow that more is better. Too much can be worse than not enough- it can lead to injuries and other health problems.
Source: http://www.egodevelopment.com/top-10-most-positive-habits-of-life/
Thursday, April 3, 2008
21 Suggestions for Success
By H. Jackson Brown, Jr.
1. Marry the right person. This one decision will determine 90% of your happiness or misery.
2. Work at something you enjoy and that's worthy of your time and talent.
3. Give people more than they expect and do it cheerfully.
4. Become the most positive and enthusiastic person you know.
5. Be forgiving of yourself and others.
6. Be generous.
7. Have a grateful heart.
8. Persistence, persistence, persistence.
9. Discipline yourself to save money on even the most modest salary.
10. Treat everyone you meet like you want to be treated.
11. Commit yourself to constant improvement.
12. Commit yourself to quality.
13. Understand that happiness is not based on possessions, power or prestige, but on relationships with people you love and respect.
14. Be loyal.
15. Be honest.
16. Be a self-starter.
17. Be decisive even if it means you'll sometimes be wrong.
18. Stop blaming others. Take responsibility for every area of your life.
19. Be bold and courageous. When you look back on your life, you'll regret the things you didn't do more than the ones you did.
20. Take good care of those you love.
21. Don't do anything that wouldn't make your Mom proud.
Website:
www.21suggestions.com
1. Marry the right person. This one decision will determine 90% of your happiness or misery.
2. Work at something you enjoy and that's worthy of your time and talent.
3. Give people more than they expect and do it cheerfully.
4. Become the most positive and enthusiastic person you know.
5. Be forgiving of yourself and others.
6. Be generous.
7. Have a grateful heart.
8. Persistence, persistence, persistence.
9. Discipline yourself to save money on even the most modest salary.
10. Treat everyone you meet like you want to be treated.
11. Commit yourself to constant improvement.
12. Commit yourself to quality.
13. Understand that happiness is not based on possessions, power or prestige, but on relationships with people you love and respect.
14. Be loyal.
15. Be honest.
16. Be a self-starter.
17. Be decisive even if it means you'll sometimes be wrong.
18. Stop blaming others. Take responsibility for every area of your life.
19. Be bold and courageous. When you look back on your life, you'll regret the things you didn't do more than the ones you did.
20. Take good care of those you love.
21. Don't do anything that wouldn't make your Mom proud.
Website:
www.21suggestions.com
Subscribe to:
Posts (Atom)